Community Healthcare Network

Wellness / Nutrition

How to Eat for a Healthy Gut

By CHN Nutritionist: Mavis Ren, MPH, RD, CDN

The gut microbiome (tiny organisms in our digestive system) has nearly 100 trillion bacteria. It helps to control our weight, fight infection, and helps with sleep and mood. About 70-80% of our immune system is in our digestive tract. Gut health is important in supporting our long-term health.

How does the gut microbiome affect us?
What we eat affects our gut health. Foods high in fat and refined carbohydrates can lower the amount of healthy bacteria in the gut. Foods high in fiber like fruits, veggies, whole grains, probiotics and prebiotics are all good for our gut health.
What are Probiotics?
Probiotics are live bacteria that help keep your body healthy. Eating probiotic foods also help with your mood and sleep.
Foods rich in probiotics:
Yogurt, kefir, kimchi, kombucha, miso, and sauerkraut.

What are Prebiotics?
Prebiotics are foods that help feed the probiotics (good bacteria).
Foods rich in prebiotics:
Garlic, onion, asparagus, wheat bran, banana, berries, oatmeal,
flaxseed, and barley.

Kefir Smoothie Bowl:

(Makes 2 servings)


1 cup vanilla flavored kefir
1 banana
1 cup spinach
1 cup strawberries
2 tablespoon shredded coconut
2 tablespoons sliced
2 tablespoons granola
2 medjool dates, diced
2 tablespoons chia seeds

To make:

1. Blend kefir, banana, spinach and strawberries.
2. Pour kefir mixture into a large bowl.
3. Place remaining ingredients on top of the smoothie bowl.

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